Last month on a lark, a friend invited me to come join her at a session with her trainer.  She belongs to one to one of the small, elite “cross-fit” style gyms and her trainer has kicked the butt of famous people in industry and entertainment. This was a birthday celebration workout.

It was a point in my own fitness where I was losing faith in myself, my ability.  I was going to the gym, but I wasn’t really “showing up” there; going through the motions and giving half-hearted workouts.  

A session with a friend sounded like the perfect anti-dote, and it was.  We laughed, we compared abilities.  We discovered that we each have individual strengths that outshine the other.  

I left with a better attitude that has continued.

Last week I turned 56, and Maria returned the favor.  She joined me in my very big, very traditional gym to get a taste of the kind of workout I give myself.  

Once again we discovered we each have strengths and weaknesses that the other doesn’t share.  We rather compliment each other.  I taught her how to do pull-ups on a graviton machine (we both love that machine!); she taught me how to do chest-presses with a bar.

Afterwards, of course, we went out for sushi because good protein after a workout helps repair your muscles.  Or something like that.

When you are starting to feel a little steam go out of your fitness kettle (and, no, I will not talk kettle balls here), why don’t call a friend and instead of shopping for shoes or make up, spend a hour working out together.  

There is something about sweatin with a friend that improves the entire experience.

Arms.

The curse/blessing of summer is exposing our arms to the world.  If firm, we look young and healthy; if flabby, we hope to hide them under kimono sleeves, in spite of the heat.

I’ve adopted a new philosophy as I’ve gotten older.  Women need firm sexy arms.  They show we are strong and capable. They are as sexy as a firm high bust or a tight round buttocks, but, while we are dependant on mother nature or plastic surgery to get the former, firm sexy arms are completely under our control.

I say raise up your firm sexy arms, fabulously 40-somethings (and more)!

While we can’t firm up our arms overnight, there are some easy exercises that will get any woman “sleeveless ready” before long.  Arms respond quickly to weigh training (especially the triceps), so a noticeable difference is possible in just 6 weeks.  

If you have some light hand weights at home, feel free to use them. Or adapt these exercises to a stretchy band.  If you don't have anything, grab 2 bags of rice or beans in an appropriate size (1-3#).   Each move should be performed 10-15 times (a set), switching from one move to the next.  Rest for 1 minute and repeat through all the exercises 2-3 times. Please note:   each description has form checks shown in italics. Watching these will make the moves most effective while reducing the chance of hurting a joint.

*Lateral Raise. * Stand with your feet shoulder-width apart, with your arms at your side.  To a two count, raise your arms out until your body and arms form a "T".  Hold for 1 count.  Lower your arms back to your side with a three count.   Form check: when your arms are down, your shoulders are back and relaxed.  When your arms are at the T, your shoulder blades are squeezed together and your hands are slightly behind your shoulders.

Shoulder Press.  Stand with your feet shoulder-width apart.  Your arms extend out from your shoulders bent up at the elbow with the weights even with your ears. Form check: Your shoulder blades are gently squeezed together. Press the weight overhead to a 2 count, but do not lock your elbows.  Hold for 1 count.  Lower back to the start posiiton with a 3 count while concentrating on again gently squeezing the shoulder blades together.  

Bicep Curl.  Stand with your feet shoulder-width apart.   While keeping shoulders back, rest your elbows on top of your pelvis near your side.  As your arms hang, your hands will be slightly away from your thighs.  Curl your arms up with a 3 count,  squeezing your hands near your shoulders.  Hold for a 1 count.  Lower your hands back down to the relaxed starting position with a 3 count.   Make sure your shoulders do not roll forward any time during this exercise.

*
Tricep Kickback.*  Stand with your feet shoulder-width apart.   Stand straight with your legs relaxed and knees slightly bent,  your elbows at your side and your hands in front of your body forming an "L" at the elbow.  Bend forward until your hands are parallel to your thighs.  Push your hands back  straightening your arms to a 1 count.  Hold for a three count. Make sure you are not allowing shoulders to roll forward and your knees are soft.  Bring hands back near thighs to a 1 count.  

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Better Every Year  is the goal of writer Debra Roby. She has been published at [Link Removed]  

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I really don’t like doing cardio at the gym.  The idea of driving 4 miles to walk into a building, move my body on an artifical surface just to make myself sweat is undignified and a bit distasteful.

Yes, I could use the great outdoors to get my cardio except:

• At the moment, there is so much smoke in the air it's unhealthy.


• In the winter in rains.  I depend on glasses.  They haven't designed wipers for glasses yet that work.


• Even though I live on top of a hill (440' incline in 1.3 miles.  I can't do the math), I have gotten to the fitness point where this doesn't get my heart rate high enough all the time walking.


• I don't run.


• I walk with 2 dogs.  Think sniffs and calls from nature.


• On workout days, I'd still have to drive the gym and "get sweaty" or my trainer will put me on the stairmaster.



There is a couple important good reasons for me to do the cardio (besides the general “it’s good for you” line).


• After my surgery last year, when all i could do was small bits of cardio, I discovered that I really crave exercise.  (It shocked me).


• I discovered that that cardio gave me clear thought and the ability to concentrate for several hours after.  Guess what, that's one of the known benefits of exercise!


• They have discovered that cardio (and weight training) help build new connections in the brain, making it stronger and fighting the threat of Alzheimer's disease at the same time as heart disease.  With my genetic history, one of these two is gonna kill me.  This is a tool.



Now the really point: when I started at the gym 20 months ago, I primarily worked on the treadmill.  A nice pace of 3.3 MPH and a slight incline of about 5-8% would get me up in cardio zone.  After my last stress test, where the prescribed 140 BPM was like a cakewalk, I pushed further trying to find my true maximum heart rate.  This is exertion point where you can go for a minute.. but 3 minutes will have you crumbled in a heap on the floor.  And my Max Out point is somewhere about 170 BPM.

Folks, I’m going to be 56 next week.  Check the math.  That’s the range for someone about 40.  Now I don’t go pushing that number when I work out, but I’m often lingering in the 140s and lower 150s at some point in my cardio training.

And, unless I push myself to start running, I just can’t get there on the treadmill anymore.  And I DON‘T RUN.

I did for a while in my 20s.  I’d meet some girlfriends at our old college gym and we’d move around the track for a while.  They’d jog.  I’d usually walk at a fast pace (and pass them.. yet they told me I couldn’t be working as hard as they were!)  Anyway, I agreed to try jogging and hated it.  But one night a guy moved in front of me who was running - running - at a pace that my soul responded to.  I kicked up my speed and stuck right behind him (cute butt, too, to not hard).  I could run a mile or two when he was there to set my pace.  Being a reticent soul, I spoke to him.  It may have been nicer to arrange to meet him for workouts and learn my own pace.  But that wasn’t what I would let myself think at the time.

Anyway, I don’t know my natural pace.  I’ve never been able to find a place in my head where the time and movement felt as natural as it did then.  So I don’t run.  And without running, I will probably have to reserve my use of the treadmill for those occasional low-slow burn cardio days.

Goodbye, good friend.

It’s already past the summer solstice, but you may have decided that this summer would be the perfect time to get into shape and lose some weight.  The nice weather encourages us to head outdoors, the farmer’s markets are providing a variety of fresh foods.  What better combination to getting a little healthier?

Here are 6 steps to getting fitter in summer:

1. Base your summer diet on all those fresh veggies and fresh fruits available.  Steam them, grill them, mix them in a salad. Fresh whole foods are the basis of a healthy diet and summertime is the easiest time to get them. Practice thinking of the veggie you are serving at a meal, first, then consider which meat would make a complimentary side dish for it.  

2. Build lean muscle mass.  Yes, this means heading to the gym to do some workouts.  One pound of muscle takes up less space on your body than an equal pound of fat does.  Think pillar vs. pillow.  You want the pillar.

Lean muscle increases your metabolism, which means you burn more calories all the time.  The best work outs are 30-45 minutes in length, and consist of upper-body exercises that push, pull or press, plus lower body moves that squat, lunge and step-up.  These exercises all use multiple sets of muscles to build stability along with strength.

3. Stick with whole grains, but not too much  While I endorse consuming veggies and some fruit, consider these the carbs in your diet.  Limit your grain consumption to 2-3 servings a day of whole grains (brown rice, bulger wheat, oatmeal, quinoa) and view ground grain products (anything made with a flour) as weekly treats.  

4. Get enough rest.  Our bodies heal in sleep.  For the first few hours of sleep, a wrecking crew of hormones and antibodies rush through our system tearing down the cellular damage that occurred that day.  After about 5 hours, the body starts sending out the good guys who rebuild, restore, and repair that damage.  Too little rest and that important repair work never happens.  

5. Get active.  Whether you take your dog for a daily walk/run, swim at the neighborhood pool, or play a friendly game of tennis, get active enough to raise your heart rate.  Cardio strengthens your immune system, improves breathing, and reduces stress hormones.  It also may lead to better sleep.  

If you want to lose weight, encorporate High Intensity Interval Training (HIIT) into your routine 2-3 times a week.  This is any cardio activity where you push yourself to 8 MHR or higher for brief intervals throughout the workout.  I like 1 minute out of three because it’s easy for me to track.  But any interval that’s approximately 2/3rd at 60 MHR and 1/3 at 85% MHR will do.  

Studies have shown that doing only one 20 minute session a week can increase oxygen efficiency in an adult after the first session.  Use more oxygen and use it efficiently, and your body burns more calories.  

6. Build social activities into your week.  When we experience pleasant social interactions, our brains release chemicals that lower blood pressure, slow our breathing, and fight the signs of stress.  

Better Every Year  is the goal of writer Debra Roby. She has been published at   [Link Removed] _

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It’s 10:30 am and I’m digging into my mid-morning snack as I type this.  Curious?  It’s a small plate of mixed baby greens, with 5 sliced strawberries and 3 oz. of Oscar Mayer 9 fat free shaved turkey breast.  The whole thing is topped with .5 Tbs of extra virgin olive oil and 1 Tbs. of balsamic vinegar.  (Calories: 156.  Fat:9 g.  Carbs:8g. Protein 14g)  Not quite in my target range (25 /  3 / 45 ) but close enough for government work.  I’ll drink at least 12 ozs of water with this.

This follows a breakfast 3 hours ago of Red Mill Muesli which had soaked overnight in Silk Unsweetened Soy Milk.  I stirred in a scoop of protein powder before eating it.  (Fat 7g, Carbs 30g. Protein 39) and, of course had coffee with a little more Silk.

Lunch will be a canned salmon mixed with wasabi-soy mayo and some chopped veggies in a lettuce wrap.  Again the water.

Afternoon snack will be an apple and 7-11 almonds.

I’m not completely sure about my supper plans. (It’s hot enough to decrease appetite and I’m alone tonight.  I’ll probably steam or quickly stir fry some veggies and have them with a 1/4C of brown rice) But I do know my evening snack will be 1/4c frozen blueberries mixed into a scoop of protein powder for a taste drink.  

My meals balance out to be right on target for my goals.  

If you are just starting out on a healthy eating plan, hoping to lose more than 10# and just beginning to exercise again, your dietary goals will be different than mine.  You should probably be eating 2 fat (lots of mono-unsaturated fats, a miniscule amount of saturated fats, and stay away from the grain-based Omega-6 oils), 50 carbs (primarily from veggies, then fruits and WHOLE grains) and 30% lean protein (turkey, fish, beans).

Thursday and Friday were light weight training days (upper body/lower body splits) and today is a “rest” day.  I am taking my dogs for a nice 4.5 mile walk in the park if it’s not too hot!  I expect our pace to be a lower intensity 3.5 MPH or so.  Enough to get the heart rate up in the zone.

How are you doing so far today at sticking with your plan?

Want some explanation on eating clean?  

Better Every Year  is the goal of writer Debra Roby. She has been published at   [Link Removed]

Bettereveryyear, Your links have been removed, please consider upgrading to premium membership.

Last time, I explained the five steps of fitness  to you and promised that this article would be an example of a cardio workout demonstrating intensity, duration, and frequency.

The Walking Way:
You haven’t exercised much and may be 15 pounds or more overweight.  Because you have a busy family life, you decided to begin walking.  It’s a great general exercise that doesn’t cost a lot of money.  Because it’s weight bearing, you are fighting osteoporosis.

After you’ve gotten your doctor’s OK, pick up a good pair of walking shoes and let’s get started.

Trial Day:  This is the day you use as your starting point.  All activity for the first month is going to be based on today.  

Grab a bottle of water and a watch and start walking.  Let’s assume you are walking around your neighborhood.  Walk at a comfortable pace-not a leisurely stroll but not pushing as hard as you can- for ten minutes. Note exactly where you are. Oh, look!  It’s that pretty Cape Cod in pale yellow with green trim!  

Stop to admire the house (or garden or dog) and check your pulse.  Are you in your intensity zone?  Remember we discussed that the last time).  If your heart rate is lower than the target, walk on a couple more houses.  If your heart rate is a bit too high, take note of that too.

Then turn around and go home.

Your trip to that particular house is your base.

For one week, you will walk to that particular house, aiming to do so in 10 minutes.  When you get to that house, pause for a second to check your pulse to make sure you are in your target heart rate zone.  Then walk home keeping the intensity up.  Pledge to walk 5 days a week.

Weeks Two, Three, Four: Increasing Duration, Maintain Frequency.

For week of the three weeks, you will keep the intensity at the same level, but walk past your “base house” 2 minutes further.  Check your target rate at least once on the walk to make sure you‘re in “the zone.”  

At the end of month one, you are walking at your target heart rate at least 5 times a week for 30 minutes.

Month Two:

You’ve spent a month working at the same intensity level and increasing your duration.  For month two, we are maintaining duration but increasing the intensity!

Continue walking out from your house for 15 minutes and checking your heart rate a couple times along the way. Vary the pace of your walk, though, to get some higher intensity work in.  Walk as fast as you can for 2-3 houses then come back to your normal walking pace.  Do this 5-6 times on each walk.  

You should notice that you‘re extending the distance of your walks while maintaining the time you spend walking.  By now your clothing should be fitting a bit looser, your breathing should be deeper, and your spirit lifted.  

Please note: I am not a professional, though I try to point to videos and other resources created by professions. If you feel pain or discomfort in performing ythis, please consult your physician before continuing with an exercise program.

Better Every Year  is the goal of writer Debra Roby. She has been published at   [Link Removed]

Bettereveryyear, Your links have been removed, please consider upgrading to premium membership.